Here are my dietary goals:

• Maintain carbohydrate consumption to account for 55 to 60 percent of calorie intake.
• Reduce overall fat consumption from approximately 40 to 30 percent of calorie intake.
• Reduce saturated fat consumption to account for about 10 percent of total calorie intake; and balance with polyunsaturated and monounsaturated fats which should each account for about 10 percent of calorie intake.
• Reduce cholesterol consumption to about 200 milligrams a day.
• Reduce sugar consumption by almost 40 percent.
• Reduce salt consumption by about 50 to 85 percent.

To achieve these goals I suggests the following changes in food selection and preparation:

Why Overweight?

You are overweight because you take in more calories than you use up! But so do millions of other people. The fact that so many others are in the same boat is small comfort. The

health costs of carrying around your excess burden are just as high no matter how many others share your plight.

The fact that so many people fall beyond the ideal of slenderness in no way lessens the discrimination overweights are subjected to. Excess pounds cost you money – in terms of lost income and lost opportunity. It has been well documented that fat job applicants lose out to less-qualified slim competitors. Even fat people don't like fat people! In no other society has food been so easily attainable for so little physical effort. Despite inflation and soaring prices, despite occasional shortages, Still enjoy the “benefits" of a too bountiful bread-basket - with very little sweat of the brow in payment.

You may hate your job, but sitting down at a desk all day doesn't qualify as work, not in the physical sense. It is ironic that a society that makes the accumulation of fat so easy – almost unavoidable should profess such an intolerance for obesity. The social pressures to avoid overweight are enormous, but they serve a purpose. Skinny actresses, flat-gutted athletes, society-page darlings, and other beautiful people do serve a function after all. The standard they set for slimness has made fat unfashionable. And in the

long run, vanity is what keeps most of us from eating

ourselves into our graves.

Here are those dietary goals:

• Carbohydrate consumption to account for 55 to 60 percent of calorie intake.

• Reduce overall fat consumption from approximately 40 to 30 percent of calorie intake.

• Reduce saturated fat consumption to account

for about 10 percent of total calorie intake; and balance with polyunsaturated and monounsaturated fats, which should each account for about 10 percent of calorie intake.

• Reduce cholesterol consumption to about 300

milligrams a day.

• Reduce sugar consumption by almost 40 percent.

• Reduce salt consumption by about 50 to 85 percent.

To achieve these goals, the committee suggests the

following changes in food selection and preparation:

• Increase consumption of fruits and vegetables and whole grains.

• Decrease consumption of meat and increase consumption of poultry and fish or replace consumption of tofu or plant-base protein.

• Decrease consumption of foods high in fat, and partially substitute polyunsaturated fat for saturated fat.

• Substitute nonfat milk, skim milk, non-dairy milk or vegan milk(such as soy milk, almond milk etc.) for whole milk,

• Decrease consumption of butterfat, eggs, and other high-cholesterol sources or replace consumption of Virgin Olive oil or Virgin Coconut oil. 

• Decrease consumption of sugar and foods with high sugar content or replace consumption of keto sweeteners 

• Decrease consumption of salt and foods with high salt content or replace consumption of Dashi-the Japanese stock that not salty but the umami well retain or any other stock with less sodium.

Kombu (KELP):

Rich in iodine, and prevents goiter
The nutrients of kombu (kelp), which is used for a flavorful broth and cooked with other ingredients, are rich in variety. It is a good source of iodine, which prevents goiter, calcium, vitamin A and dietary fiber. It also contains a substance, which brings down the blood pressure.
Effective for preventing obesity, preventing hypertension, relieving constipation.

WAKAME:

Iodine produces a hormone which activates metabolism
Wakame is familiar to Japanese people. It is rich in iodine and calcium, so it is highly recommended to growing children and pregnant women. It also contains water-soluble fiber, which is good for the stomach, and alginic acid.
Effective for preventing hypertension, preventing osteoporosis, preventing arteriosclerosis

Fruits:

• Berries:(Cherry, blackberry, strawberry, raspberry, crowberry, blueberry, bilberry/wild blueberry, black currant)
• pomegranate
• grape
• orange
• plum
• kiwi fruit
• grapefruit
• apple
• banana
• papaya
• pineapple-->raw pineapples also should not be consumed by those with hemophilia or by those with kidney or liver disease, as it may reduce the time taken to coagulate a consumer's blood.


• durian--> it is good for the low-blood but others classify it as a high-glycemic or high-fat food, recommending to minimise its consumption for the hypertensive patient.


• mango--> the unripe mango is Vit. C & fiber. It's also high in prebiotic dietary fiber, vitamin C, polyphenols and provitamin A carotenoids, lutein and vitamin E-->is good for the skin but decrease consumption of ripe mango for the diabetic person because of sucrose or it's own natural sugar content. 

• Kale
• chili pepper
• red cabbage
• peppers
• parsley
• artichoke
• Brussels sprouts
• spinach
• lemon
• ginger
• red beets
• onion
• garlic
• tomato
• broccoli
• cauliflower
• bok choy
• carrot
• squash or pumpkin

• Apricots
• prunes
• dates

• Broad beans
• pinto beans
• soybeans
• lentils
• peas
• pea pods

• Pecans
• walnuts
• hazelnuts
• ground nut
• sunflower seeds
• flaxseed
• coconut

• Barley
• millet
• oats
• corn

• cloves
• cinnamon
• oregano

• POTASSIUM:
  Tomatoes, Bananas, Oranges, Fruit juices,Vegetable juices


• CALCIUM:
  Milk,Yogurt, Orange Juice (Fortified With Calcium), Tofu, Salmon (With Bones), Sardines, Spinach, Broccoli, Cheese


• IRON:
  Ready-To-Eat Cereals (Fortified With Iron), Hot Cereals(Fortified With Iron), Spinach, Red Meats(Beef, Pork), Peas, Nuts, Green Leafy Vegetables


• MAGNESIUM:
  Green Leafy Vegetables, Nuts, Soybeans, Peanut Butter, Ready-To-Eat Cereals (Fortified With Iron), Hot Cereals (Fortified With Iron), Bananas,Fish